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I'm sure most of you reading have experienced some lower body soreness at least once. Although this may feel very cool, excessive soreness can negatively affect your training performance if it's severe and lasts for several days [1]. So taking measures to reduce soreness after training can be useful. .

A recent study found that 10 minutes of low-intensity cycling after lower body training improves recovery [2]. This may be because low-intensity cardio after training facilitates a smoother decline in body temperature and increases blood flow [3]. .

Other research shows post-workout foam rolling can also enhance recovery from muscle soreness and may improve performance on subsequent training days [4, 5]. .

Therefore, post-workout active recovery and/or foam rolling your leg muscles is worth a try if you regularly experience soreness after your lower body training sessions. .

References:
1. https://www.ncbi.nlm.nih.gov/pubmed/12617692
2. http://onlinelibrary.wiley.com/doi/10.1113/JP272881/full
3. https://www.ncbi.nlm.nih.gov/pubmed/16195010
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4299735/
5.https://www.ncbi.nlm.nih.gov/pubmed/24343353